CrossFit WOD
AMRAP in 15 minutes
5 Front Squat (95/135)
10 KB Snatches (16/24)-5 each arm
30 Double Unders
Ninja WOD:
AMRAP In 15 minutes
20 Double Unders/60 Singles
10 Ring Push ups
15 Romanian Deadlift (35/45)
Warm Up:
60 Double Unders/180 Singles
Stretch:
CrossFit:
3 Rounds:
1 minute lower leg tissue prep (each leg)
20 ankle joint mobilization
1 minute goblet squat w/ KB-focus on pulling the KB apart and pulling chest through
3-5 Front Squats (start light and increase wt w/ each round)
then
Warm Up: 3×5 KB Snatch
Ninja:
3 Rounds
10 Straight Leg Raises w/ Core Activation
15 Single Leg Squat Patterns (5 each position)
5 Romanian Deadlift
then
Warm Up: 3×5 Ring Pushups
Nicole 4+11 (75/20lbs)
Roberto 7+3 (135/24)
Smiley 6 (135/20)
Abel 5 (135/24)
Anthony 6+8 (135/24)
Lester 5 (75/8)
Maus 5+10 (135/20)
Dani 3 (55/12) 1/2
Dan 7 (55/8)
Otter 6+2 (135/20)
Utah 6+12 (135/20)
Chiri 7+10 (95/16)
Bo 6+20 (85/16)
Jim 5+5 (115/12)
John 6 (115/12)
Hunter 5+58 (125/16)
Caroline 3+30 (45/8)
Laura 5 (25/8)
O-Lift:
Chiri
Analisa
Kids Corner:
Nalleli
Javier
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